WORK OUT PLAN

MONDAY

• Aerobic- run for 45 minutes
• Resistance-Plank, wall sit 4 reps, 30 seconds each
• Flexibility- trunk extensions
• Where?- against bedroom wall, and on the floor
• When? After work at 5pm

TUESDAY

• Aerobic- burpee's- 30 seconds, rest, repeat 3 times
• Resistance- arm raises with resistance band
• Flexibility-toe touches standing and sitting down

WEDNESDAY

• Aerobic- ride bicycle for 15 miles after work at 4:30 pm
• Flexibility- butterfly and pretzel stretches to work hamstrings and quads

THURSDAY

• Aerobic- 45 minute run, 4 short sprints after
• Flexibility-knee to neck stretch along with IT bands stretch
• Resistance-side plank for 2 minutes and 50 spiderman pushups to work emntire body

FRIDAY

• Aerobic- swim 10 laps in olympic sized pool
• Flexibility- stretch out calfs and hamstrings by putting resitance band around toes and pulling back.

SATURDAY

• Flexibility-hand down spine and pull to stretch shoulders and triceps

MISCELLANIOUS

• All workouts are done after work at 5pm with the exception of one excersise
• Flexibility and resistance will be done on bedromm floor and wall
• Aerobic will be outdoors, at the local pool, and on bedroom floor as well
• Remember to smile and breathe!